The DASH Diet – What Is It? Principles and Goals of the DASH Diet

What Is the DASH Diet?

The DASH diet (Dietary Approaches to Stop Hypertension) has consistently ranked as one of the healthiest diets in the world. It is most commonly recommended for the prevention and treatment of high blood pressure and other cardiovascular diseases.

Similar to the Mediterranean diet, the DASH diet reduces the risk of lifestyle-related diseases, particularly coronary artery disease. It is also simple and practical to follow, as it includes readily available foods.

Health Benefits of the DASH Diet. Who Is It For?

The DASH diet is recommended for individuals with lipid disorders and other metabolic risk factors (such as diabetes, overweight, obesity, smoking, and low physical activity). It is especially advised for people with hypertension and cardiovascular conditions.

The DASH diet improves lipid profiles (by lowering cholesterol levels), reducing the risk of cardiovascular disease, atherosclerosis, heart attack, type 2 diabetes, and certain cancers. It also promotes longer, healthier lives. Noticeable reductions in blood pressure can occur within just two weeks of following the diet.

How Does the DASH Diet Work?

The DASH diet is a balanced, nutrient-rich eating plan. It provides essential nutrients and antioxidants that support more than just cardiovascular health.

This diet is characterized by relatively low sodium and total fat intake (up to 30% of total energy), with particular emphasis on reducing saturated fats. It also increases the intake of fiber, calcium, magnesium, and potassium—key elements in the prevention and management of cardiovascular diseases.

DASH Diet – Guidelines and Recommended Foods

The DASH diet is based on daily servings from specific food groups. Here’s what it includes:

Fruits and Vegetables

Consume about 4–5 servings per day (with a greater emphasis on vegetables), which equals 400–1000 grams daily. One serving could be:

• 1 cup of leafy greens,

• ½ cup of chopped raw or cooked vegetables,

• 1 medium fruit.

These foods are rich in fiber, magnesium, and potassium, and low in sodium. Soluble fiber enhances bile acid and cholesterol excretion, reducing serum cholesterol and the risk of heart disease. They are also high in antioxidants (vitamins E and C, carotenoids, and flavonoids), which inhibit LDL cholesterol oxidation—a key step in plaque formation.

Whole Grains
Consume 6–8 servings per day. Examples of one serving:

• 1 slice of bread,

• ½ cup of cooked pasta, rice, or grains.

They are sources of magnesium, zinc, fiber, and B vitamins.

Low-Fat Dairy Products
Recommended intake: 2–3 servings daily. One serving = 1 cup of milk or yogurt.

Low-fat dairy (0.5–1.5% fat) provides protein and calcium with reduced saturated fat and cholesterol.

Lean Meats, Poultry, and Fish
Limit to 2 servings per day. Choose skinless poultry, rich in protein, B vitamins, iron, and zinc, with low saturated fat and cholesterol.

Eat fish 2–4 times a week, especially fatty marine fish rich in anti-inflammatory omega-3s.

Other fats, such as oils, should be limited to 2–3 servings a day. One serving = 1 teaspoon of oil or olive oil.

Legumes and Nuts
Consume 4–5 times a week. One serving could be:

• ⅓ cup of nuts,

• 2 tbsp of peanut butter,

• 2 tbsp of seeds,

• ½ cup of cooked legumes.

They provide fiber, protein, unsaturated fatty acids, magnesium, and potassium.

Foods to Limit on the DASH Diet

Reduce intake of:

• red meat,

• sweets and sugary drinks,

• salt.

Red and processed meats are high in saturated fat and cholesterol, which negatively affect lipid profiles and increase cardiovascular risks.

Sweets and sugary drinks should be occasional due to their simple sugars, saturated fats, and trans fats. Up to 5 servings per week are allowed, such as:

• 1 tablespoon of sugar,

• 1 tablespoon of jam,

• ½ cup of sorbet.

The best results are seen when salt intake is reduced to 5–6 g (2300 mg sodium), or ideally to around 4 g (1500 mg sodium) per day. Many processed foods contain hidden salt from manufacturing processes.
Use herbs and spices instead of salt and rinse canned foods before use. Choose unprocessed, natural foods that are lower in sodium.

DASH vs. Mediterranean Diet
The traditional Mediterranean diet extended life expectancy and health in places like Crete and Southern Italy in the 1960s—mainly due to replacing animal fats with plant oils.

The DASH diet builds on the Mediterranean model but is more targeted at managing hypertension. The Mediterranean diet includes moderate red wine and emphasizes plant fats (especially olive oil). The DASH diet, by contrast, recommends avoiding alcohol altogether.

Also, the Mediterranean diet allows moderate dairy, while the DASH diet emphasizes low-fat dairy.

DASH – The Healthiest Diet for the Heart
So, what is the DASH diet? It’s a healthy way of eating suitable for women and men of all ages. You’ll get the most benefit when you combine it with regular physical activity and a healthy body weight.

Following the DASH diet can reduce blood pressure and, in early-stage hypertension, may delay or prevent the need for medication. It also helps prevent coronary heart disease and stroke. Additionally, it aids in cholesterol reduction, weight loss, and improved digestion.

Want to start the DASH diet?
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Frequently Asked Questions

What is the DASH diet?
The DASH diet (Dietary Approaches to Stop Hypertension) is based on the Mediterranean diet and is used to prevent and manage high blood pressure and cardiovascular disease.

Is the DASH diet healthy?
The DASH diet is considered one of the healthiest in the world. It reduces the risk of chronic diseases, especially heart disease, atherosclerosis, heart attacks, and strokes.

Who is the DASH diet for?
It’s primarily for people with high blood pressure. However, it’s also suitable for those at risk for cardiovascular disease (e.g., those who are overweight, have diabetes, smoke, or drink alcohol). Even healthy individuals can benefit from its preventive approach.

What are the key principles of the DASH diet?
The DASH diet emphasizes consuming proper portions of specific food groups daily. It promotes high intakes of fiber, calcium, magnesium, and potassium, while limiting sodium and fat.

What to eat on the DASH diet?
Daily:

• 6–8 servings of whole grains

• 4–5 servings of fruits and vegetables (mostly vegetables)

• 2–3 servings of low-fat dairy

• 2 servings of lean meats (poultry and fish)

• 2–3 servings of healthy plant-based fats
  Weekly:

• 4–5 servings of legumes and nuts

What to avoid on the DASH diet?

Limit:

• red meat

• full-fat dairy

• sweets

• sugary beverages

• salt